Range of motion
After working on my hamstring rehab, to the point where it felt safe and stable through full ranges and long (90s+) iso holds, I removed the safety bars from squats, and worked on getting deeper into the stretch.
I completely reset weights, with first session barely hitting 40kg for 10 reps on a safety squat bar (SSB), but with hamstrings to calves depth. About 6 sessions later I’m back over 100kg for reps, but still maintaining focus on form and control through full range over anything.
I alternate these with squats in the smith machine on another leg day, again allowing me to get my knee fully flexed and stretch the quads as much as possible.
Even with these sub-maximal loads, compared heavier but higher pin-squats in previous phase, the growth in my legs has been much greater now, training through full ROM, compounding the info many of the industry’s best coaches are preaching.
As a result I went through a similar process with all other major compound moves, resetting form to focus on loading in the stretch above all else! Once you find those exercises that line up well with your body, allowing you to go through full ROM, then the strength and size will come.
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